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silent_revolver
New member
To all here who are interested in being as strong as you look, I have a program here that I want to discuss with you. Veterans please feel free to critique my ass.
Got quite a bit of this from Christian Thibaudeau, its greatly modified to suit both hypertrophy and strength gains.
So there will be two squat days, 1 focus on speed and work capacity, the other on hypertrophy and strength.
Squat day 1:
4 point complex, 10-20 seconds between each exercise performed back to back. I am listing my training weight here and the %
A1 back squat @ 405 x 5 (80% 1RM)
A2 front squat @ 315 x 5 (80% 1 RM)
A3 jump squat @ 185 x 6 (35% 1RM)
A4 vertical jump x 10 ( as explosive as possible)
Repeat above complex 4-5 times
Then speed squats, get to the bottom position (ATG) hold for 3 seconds and explode up.
275x2 (55% 1RM) for 10 sets with 45 seconds rest in between sets
---------------
Heavy day
Back squat 455x2 (88% 1 RM) for 10 sets
Front squat
Set 1 = 365 x 1 (90% 1RM)
Set 2 = 275 x 6 (70% 1RM)
Set 3 = same as set 1
Set 4= same as set 2
Set 5 = 385 x 1 (95% 1RM)
Set 6 = 315 x 5(80% 1RM)
Back squat 275x12x3
This program has served me well so far in lowering Bf and adding work capacity. What do you think?
Sent from my iPhone using EliteFitness.com - Anabolic Steroids, Bodybuilding
Got quite a bit of this from Christian Thibaudeau, its greatly modified to suit both hypertrophy and strength gains.
So there will be two squat days, 1 focus on speed and work capacity, the other on hypertrophy and strength.
Squat day 1:
4 point complex, 10-20 seconds between each exercise performed back to back. I am listing my training weight here and the %
A1 back squat @ 405 x 5 (80% 1RM)
A2 front squat @ 315 x 5 (80% 1 RM)
A3 jump squat @ 185 x 6 (35% 1RM)
A4 vertical jump x 10 ( as explosive as possible)
Repeat above complex 4-5 times
Then speed squats, get to the bottom position (ATG) hold for 3 seconds and explode up.
275x2 (55% 1RM) for 10 sets with 45 seconds rest in between sets
---------------
Heavy day
Back squat 455x2 (88% 1 RM) for 10 sets
Front squat
Set 1 = 365 x 1 (90% 1RM)
Set 2 = 275 x 6 (70% 1RM)
Set 3 = same as set 1
Set 4= same as set 2
Set 5 = 385 x 1 (95% 1RM)
Set 6 = 315 x 5(80% 1RM)
Back squat 275x12x3
This program has served me well so far in lowering Bf and adding work capacity. What do you think?
Sent from my iPhone using EliteFitness.com - Anabolic Steroids, Bodybuilding
